- Use the Straight Bar attachment. Hold with an underhand grip.
- Hold the attachment as you sit on the machine and put your legs under the leg pads.
- Pull the bar to your clavicle, then raise back up until your arm are extended.
- Start by standing in front of a flat bench with your feet shoulder-width apart and holding a kettlebell in one hand.
- Place your other hand on the bench for support, and bend at the waist so that your chest is parallel to the ground.
- From this starting position, row the kettlebell up towards your chest, squeezing your shoulder blade together as you do so.
- Make sure to keep your elbow close to your body and your core engaged throughout the movement.
- Grab the bar with an underhand grip.
- Pull your elbows straight back and let the bar drag against your upper body (or very close to it).
- Start hinged forward with a flat back. Make sure your elbows are fully extended.
- Pull the bar to your sternum.
